Warm up:
3 sets:
15/12 cal cardio
8/8 scorpio
6/6 cat camel
3/3 single arm rope row
Strength:
Shoulder press climbing heavy
2×10
2×8
2×6
2×4
Metcon:
5 rds
15 cal row
2 rope climb
6 double kb squat clean 24/16 kg
Accessory:
3 sets
max barbell biceps
max barbell triceps
1 min rest btw sets
Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 GHD back extension 10-10 Side lunge 10 Jumping air squat 20″-20″ pallof hold 1-2x 10 Clean deadlift 10 Hang muscle clean 10 Behind the neck strict press in jerk stance 10 Front squat Strength: 3x 1 Power clean + 2 Low hanf squat…
Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 Good morning @ empty barbell 10-10 Cossack squat 10-10 Single arm DB OH squat 10-10 Side plank rotations Strength: 3x 6 Bamboo bar OHS EMOM 8 3-5 OHS @ 50% Tempo 21×1 Metcon: For time: 50/36 cal assault bike 10 D-ball/sandbag clean @…
Warm up: 1’30” ski 1’30” row 3x 10 Banded good morning 4-4 Turkish get up 3-3 KB windmills 5-8 Burpee broad jump Strength: 6x 3 Bench press @ 75% 6x 3 Deadlift @ 75% Metcon: Every 4′ – 40′ (10rounds) 20/16 cal row 30m unbroken D-ball/sandbag bear hug carry 15m Handstand walk // 8 Shoulder…
Warm up: 3′ Cardio 2x 16 Front rack openers 8-8 Lunge w/ lateral flexion 8 OHS w/ empty BB 8 Ring kip swing Strength: DB bench press Build to heavy set of 10 *rest 2′ Max reps @ 50-60% of heavy 10 *rest 2′ Max rep push up w/ 2″ pause at top GHD…
Warm up: 3′ cardio 2x 5 sots press 5 back sq 5 snatch pull 5 dip snatch 5 santch balance Strength: High hang sq snatch + Sq snatch + OHS w/ 3″ descent 2x(1+1+2)@ 70-75% 2x(1+1+1) @ 75-80% Back sq build to a 2 RM -then- 1×5 @80% 1×15@55% Metcon: 3x 250m cardio 20…
Warm up: 3′ Cardio 2x 5 Walk out + push up 5-5 Pistol to squat 10 Scap pull up 30″ Plank Metcon: AMRAP 25 5 Bench press 10 Pistol 15 Pull up 20/40 D/S under
